YMCA healthy back book by YMCA of the USA

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Lie sides 2. Place your elbows under your shoulders as you ease your trunk up, then rest your weight on your forearms. (Use your shoulders and arms to push your head and upper trunk up; do not use your back muscles to ahead. ) Look straight this position for IS 30 seconds. Do once per sion. exercise ses- YMCA 44 Healthy Back Book Level 2 Move from this most of the Level do to exercises able to mum number lor the level only 1 when you of repetitions and hold the maximum number are exercises for the maxi- movement of seconds for a few days in a row.

2. Slowly raise to a horizontal position. Repeat 5 to 10 times per limb. It is very important that your trunk not sag or tilt during this exercise, so the first few times you try it either watch yourself in a mirror or have a friend watch you. i* * YMCA 46 Healthy Back Book NGLE LEG RAISE 1 . Lie on your back with both knees bent, feet flat on the floor, and arms at your sides. ) Exhale, do a pelvic tilt, and hold. 2. Straighten one knee and slowly raise your leg as high as possible without pain.

For exam pie, out of all patients who undergo disc removal to control sciatica, only 60% achieve complete relief YMCA 20 Healthy Back Book More conservative measures should be tried before surgery unless there is some imminent risk of neurological damage. recommended for your back problem, you can from your doctor or other reputable medical sources about the procedure. Ask questions about the purpose of the surgery, what will be done during the operation, and what risks are Involved. Find out how the surgery may affect your body, both immediately following the operation and alter healing has taken place, and whether additional treatment or restrictions will be necessary following surgery.

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